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FITNESS FACTS

What Is Making You Gain Weight???

Some helpful tips to get you back on track if on a plateau:
1. SUGAR
2. PROCESSED FOODS

You must find out what your level is at:
Blood Sugar levels:
120-Weight Gain zone
90-Fat Burning zone
60-Constant Hunger, Cravings, and Fatigue

Blood Sugar Spikes that must be avoided:
Low fat muffins
Healthy Cereals
OJ
Granola
Whole Wheat Bread

Good Blood sugar foods:
Eggs
Trail Mix
Lean Steak
The right kind of bread (Whole Grain)

BAD FATS to Stay away from:
Hydrogenated Oils
Canola and Vegetable oils
Margarine
Substitute fake butter

GOOD FATS to eat:
Real Butter in moderation
Eggs
Coconut oil
Avocadoes
Raw nuts

Good Carbs to eat:
Sprouted Grain Bread
Spelt
Sweet Potato
Fruits and Vegetables

Over-whelming your Liver and putting it into overtime avoid:
Artificial Sweeteners
High Fructose Corn Syrup
Hydrogenated oils
Processed Soy Products




Fitness Fact: The number of muscle cells you have is constant
Similar to fat cells, researchers used to believe (some still do) in a concept called "hyperplasia" where muscle cells could split into two to create more muscle cells when subject to increased demand. No clear evidence exists that this is possible.

Muscle cells can only get bigger, known as hypertrophy through an increase in (1) sarcoplasm, which is the fluid in the muscle cell, like cytoplasm in a normal cell, or (2) the number of myofibrils within each muscle cell. There is a limit as to how large each muscle cell can grow, which has important implications for an exercise program focused on building muscle. There are also different types of muscle fibers (Type 1 & 2) that can increase in size depending on what rep ranges are used to train them and one’s nutrition.






Fitness Fact #1: Exercise 30-45 minutes per day/5 days per week
Obviously, this is a must. You can't get fit with some weight loss diet shake thing without getting your body moving! If there's a product telling you the weight will fall off without doing a thing, STOP buying it! LOL! Be sure to exercise 30-45 minutes per day/5 days per week, and stick to a routine!

Fitness Fact #2: Eat less processed foods
Stay away from the processed JUNK! I actually don't even have processed foods in my house! If I did, I'd be eating them! I store my cabinets full of fruits, veggies, nuts, and whole grains. Be sure you are looking carefully at those breads~ they will sometimes say they are whole grain, yet it's not the first ingredient in the list, and it's processed Instead of picking up something sugary, go for a healthy fruit smoothie or eat a handful of nuts

Fitness Fact #3: Reduce Daily Caloric Intakeb>
Sometimes those calories can sneak up on you~ I used to go to Starbucks to get their Carmel Macchiatto, until i realized most of the weight I had gained was probably from that one drink! I still go to Starbucks, but I now get their Iced Passion Tea unsweetened, and it's so refreshing! Also, be sure to limit other high calorie foods and again, stick with those fruits and veggies, and for meals, eat lean cuts of meat like Chicken and Fish~ keep red meats to a minimum of once per week or every other week.

Fitness Fact #4: Don't Miss Breakfast
Breakfast is one of the most important meals you can have! Don't skip it! If you do, you're more likely to feel hungrier during the day than if you were to have a healthy breakfast! I always start my day off with a healthy bowl of organic cereal (low sugar), oatmeal with a tablespoon of brown sugar and fruit, and then my all time favorite fruit and spinach smoothie with a half scoop of protein. YUMMMMMY!

Fitness Fact #5: Push yourself when working out~ don't let yourself take the "easy" route
It can be easy to work out less time, or not as hard as you should be. Push yourself to your limit and you will see results faster! Just keep thinking about the end result and it will be all worth it!




If you've been looking for the motivation to begin an exercise program or get back into working out regularly, here are 3 fitness facts that may help inspire you to get off the couch.

1. Exercise Boosts Brainpower
Not only does exercise improve your body, it helps your mental function.

"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.

All that makes for a more productive day.

"It is clear that those who are active and who exercise are much more productive at work," says Todd A. Astorino, assistant professor of kinesiology at California State University-San Marcos.

Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Companies with less wasted work hours and less sick time end up with lower health care costs -- and an improved bottom line, Astorino says.

2. Movement Melts Away Stress
As much as it may stress you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life.

"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.

You're not the only person who will benefit from more happiness and less stress in your life. When you're less stressed, you're less irritable, Atkinson says -- and that could improve relationships with your partner, kids, and co-workers.

3. Exercise Gives You Energy
You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise, says Astorino,"you feel much more energized the rest of the day."

And when you improve your strength and stamina, it's easier to accomplish everyday tasks like carrying groceries and climbing stairs. This also helps you feel more energetic over the course of the day.

A common excuse among Atkinson's clients is that they're too tired to exercise, he says. While exercise may make you feel more tired at first, he says, that won't last long.

The physical tiredness you feel after working out isn't the same as everyday fatigue, he says. Besides, once your body adjusts to exercise, you'll have more energy than ever.




Weight Loss Saboteur #1

Guess what? its your spouse!
Reasearchers at the university of Minnesota found that men and woman usally gain 6-8 pounds in the first 2 years of marriage. Once your married, that need to impress is gone. You may go to the gym less often, go out for meals or to parties more frequently, and develop new rituals, such as sitting on the couch with your spouse and snacking. So what does this mean? Regain that need to impress and you will lose weight at the same time.




Tips & Tricks:

1). Drink three liters of water with lemon juice throughout the day to prevent water retention and flush the liver- A culprit in cellulite formation

2). Go Green. Fill up on these cellulite-busting vegetables: Celery, kale, Brussels sprouts, broccoli, parsley, green peppers, and root veggies, like turnips and parsnips. These foods nourish the liver and have a detoxifying effect on the body. Asparagus is a great diuretic to help prevent water retention.

3). Eat apples. An apple a day can keep cellulite away. The pectin found in apples ( and carrots ) is an important phytochemical that strengthens the immune and detoxification systems of the body.




Tips & Tricks:

1). Drink three liters of water with lemon juice throughout the day to prevent water retention and flush the liver- A culprit in cellulite formation

2). Go Green. Fill up on these cellulite-busting vegetables: Celery, kale, Brussels sprouts, broccoli, parsley, green peppers, and root veggies, like turnips and parsnips. These foods nourish the liver and have a detoxifying effect on the body. Asparagus is a great diuretic to help prevent water retention.

3). Eat apples. An apple a day can keep cellulite away. The pectin found in apples ( and carrots ) is an important phytochemical that strengthens the immune and detoxification systems of the body.




Fat-Burning Fact: Resistance Training Burns Fat

Most people believe that if you want to burn the most fat, you should do lots of cardio. Well, it's time to throw out this dated assumption. Resistance training is the best way to get rid of fat, better than dieting alone or even dieting and doing aerobic exercise. Research shows that people who diet but don't exercise lose 69 percent of their fat; people who diet and do aerobic exercise lose 78 percent of their fat; and those who diet, do aerobics, and lift weights burn 97 percent of their fat.

Source: Ball State University




Quick Tips for Carbs:

Eat like a diabetic! Always try to combine carbs with protein in a meal to slow the digestion of the carbohydrate food. For example: grilled salmon with a sweet potato; scrambled eggs with oatmeal; or whole-grain crackers and low-fat cheddar cheese. Carbs eaten alone can digest rapidly into sugar; this spikes insulin; increases appetite, and slows down metabolism.




Fitness Fact

1. Don't skip breakfast. Eating lean protein in the morning will help get your metabolism revved up for the day ahead. Protein from egg whites, for instance, will help stabilize your blood sugar, make you feel fuller, and keep you from overeating later in the day.

2. Resistance training. Working out with some form of resistance - resistance bands, weights, or a stability ball - helps build your muscles. And because one pound of muscle burns way more calories than a pound of fat does, the more muscle you have on your body, the higher your metabolic rate will be.

3. Interval training. Short 10-minute explosive cardio sessions followed by less intense cardio for the same amount of time will rev up your metabolism. For some of the best interval training workouts




It's Not That Hard to Find Time for Fitness

The key, says Atkinson, is to use your time more wisely. Think about killing two birds with one stone.

Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says. Beyond that, go for a hike, take the kids swimming, or play hide-and-seek, tag, softball, or horseshoes in the backyard.

At work, he says, schedule a meeting on the jogging track or on the golf course.

Also, forget the idea that you have to trudge to the gym and spend an hour or more doing a formal workout. Instead, you can work short spurts of physical activity into your day.

"Everyone has 20 minutes," Atkinson says. "Everyone has 10 minutes to jump rope, and sometimes that's better than 20 minutes of walking or running."

Indeed, squeezing in two or three bouts of 15 or 20 minutes of activity is just as effective as doing it all at once, says Astorino. Vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, then taking a brisk walk in the evening can add up to an active day.

Recent U.S. government guidelines say that to lose weight and keep it weight off, you should accumulate at least 60 minutes of exercise a day, says Astorino. But half an hour a day is all you need to reap the health and disease-fighting benefits of exercise.




Shakes & Recepies

Mediterranean Chicken Breasts Stuffed with Spinach

I enjoy these recipes because they emphasize lean proteins, vegetables, beans and grains and typically are quick and easy to make from ingredients I usually have in my pantry. The original recipe called for 2 tablespoons of herbed goat cheese, but since I do not like the strong flavor of goat cheese I substituted herbed feta cheese with good results. AICR also has a section on their website titled "Foods That Fight Cancer" based on current research. Check it out!

Ingredients (serves 4)

  • 4 (4 oz.) chicken breasts, boneless and skinless
  • ½ teaspoon dried Italian herbs (or ¼ tsp. oregano and ¼ tsp. basil) divided
  • ½ teaspoon freshly ground black pepper, divided
  • 4 teaspoons extra virgin olive oil, divided
  • 2 garlic cloves, minced
  • ½ cup frozen spinach (thaw and squeeze out extra water)
  • 3 tablespoons chopped and drained sun-dried tomatoes (packed in olive oil)
  • 2 tablespoons herbed crumbled feta cheese
  • 2 tablespoons reduced fat cream cheese
  • Toothpicks

Preheat oven to 400°F. Slice into chicken breast on the side to make a pocket; do not cut all the way through. Season the outside of the chicken breasts with ¼ teaspoon of the Italian herbs and ¼ teaspoon of the pepper. (I like to use more herbs and pepper). Set chicken breasts aside. In a large, oven-proof skillet heat 2 teaspoons of the olive oil over medium heat. Add garlic, stir for a minute - do not let it brown. Add spinach, tomatoes and remaining herbs. Stir well and cook about 3 minutes. Remove from heat and stir in cheeses.

Divide spinach/cheese mixture evenly and fill the "pockets" of the four chicken breasts. Secure each breast with about 4 toothpicks. Remove any remaining cheese in skillet with paper towel and add the remaining 2 teaspoons of olive oil; heat over medium heat for about 2 minutes. Return stuffed chicken breasts to skillet and lightly brown on both sides, turning once. After chicken is browned place skillet in oven and bake for about 15 minutes or until internal temperature is 170°.

Spoon any pan juices over chicken when it is served. Whole grain pasta with bottled marinara sauce and steamed broccoli would make this a meal!

Nutrition Information: Calories: 213 Protein: 58g Fat: 9g Saturated Fat: 2g Sodium: 188mg and a good source of Vitamin A and Niacin!




A HEALTHY DRINK!




A HEALTHY SHAKE!

Chocolate Peanut Butter Fat-burning Milkshake

Ingredients:

2 scoops BioTrust Low Carb Chocolate 100% All-Natural Time-released Protein
1 cup unsweetened almond milk
2 tbsp all-natural peanut butter
1/2 of a banana (optional)
1 tbsp of pure cocoa powder (optional)
stevia (to taste)
5 ice cubes

Directions: Put all ingredients in a blender and enjoy!




A HEALTHY BEVERAGE!

Pumpkin Pie in a Glass

- 1 ½ cups skim milk
- 1 box (1 oz) instant butterscotch pudding mix
- 1 cup pure canned pumpkin
- ½ tsp pumpkin pie spice
- ¼ tsp ground ginger
- 1 ½ cups fat free whipped topping
- 4 oz gingersnap cookies, crushed
- 8 cinnamon sticks, optional
- 24 pomegranate seeds, optional

In a medium bowl, beat milk and pudding mix with a handheld mixer for 2 minutes. Add pumpkin and beat for another minute. Add pumpkin pie spice and ground ginger, and beat for 10 more seconds. Using a spatula, fold in 1 cup of the whipped topping.

In each of 8 shallow dessert cups, place 2 tablespoons of the gingersnap crumbs and top with ½ cup of the pumpkin mixture. Top each with a dollop of whipped topping, and garnish with any remaining gingersnap crumbs. Garnish with cinnamon sticks and pomegranate seeds, if desired.

Yield: 8 servings

Nutrition Facts (per serving): Calories: 123; Fat: 1g; Saturated Fat: 0; Cholesterol: 1mg; Sodium: 142mg; Carbohydrates: 24g; Fiber: 3g; Protein: 2g




BANANA MILK SHAKE

This is a refreshing summer beverage that is quick to prepare. Also, keep this in mind for an after school snack when the kids go back to school in September. This recipe also works well in diabetic menus.

Take advantage of bananas on sale and freeze to have several on hand for this recipe. Use frozen bananas to give an ice cream–like texture. Start with fresh bananas and freeze them in the peel. The frozen peel will turn black but the inside will remain a creamy white. Let them set out at room temperature about 10 minutes for easier peeling.

   - 1/2 small banana
   - 1/2 cup fat-free milk
   - 1/4 teaspoon almond extract
   - 2 ice cubes (optional)
   - sweetener to taste: 1 teaspoon sugar or the equivalent in artificial sweetener

Process the first four ingredients in a blender until smooth. Sweeten to taste.




A HEALTHY MEAL CHOICE

Orange Chicken

1 Chicken Breast boneless skinless all fat removed
1/2 cup Simply Orange 100% Orange Juice - Grove Made
2 tbsp Extra Virgin Olive Oil
1/2 tsp Ginger, ground
1 tsp Oregano, ground
1/2 tsp Sage, ground
1 tsp Sea Salt
1 tsp Dill weed, dried
1/4 tsp Nutmeg, ground
Onions, raw, 1 medium sliced thinly
Carrots, raw, 1 cup, strips
Garlic, 5 cloves
1 cup baby spinach leaves fresh
1/2 medium Green Peppers (bell peppers),

Directions
Place all ingredients into a glass baking pan. Preheat oven 300 degrees. Cover with lid or alluminum foil. Bake 1 hour, uncover and bake 10 more minutes at 400 degrees.
Serves 2




PRE-WORKOUT SHAKE

This pre-workout shake actually helps to promote body fat loss and weight loss. Drink this shake 30 minutes before you work out:

  • 1 scoop of low glycemic carb controlled/low sugar protien powder
  • 1 tsp. Glutamine powder
  • 1 tsp. Bcaa powder
  • 1 tbsp. L carnitine
  • 1/2 tbsp flax seed oil
  • 1 cup frozen spinach
  • 1 cup frozen berries



  • A HEALTHY MEAL CHOICE

    Grilled Salmon with Ginger Soy Butter

    2 Tbsp unsalted butter, softened
    ½ Tbsp minced chives
    ½ Tbsp grated fresh ginger
    Juice of 1 lemon
    ½ Tbsp low sodium soy sauce
    4 salmon fillets (4-6 oz each)
    Salt and black pepper to taste
    1 Tbsp olive oil
    Around 390 calories (4 Servings)

    1). Mix the butter, chives, ginger, lemon juice, and soy sauce, Set aside.

    2). Preheat a grill or grill pan. Season the salmon with salt and pepper and rub with oil. Wipe the grill grates clean and rub with a paper towel dipped in oil. Add the salmon skin side down and cook for 4 to 5 min, until the skin is lightly charred and crisp.

    3). Flip the fish and cook for another 2 to 3 min on flesh side, until the flesh flakes with gentle pressure from your finger but is still slightly translucent in the middle. (We believe salmon is best served medium, but if u want yours completely cooked, leave it on for another 2 to 3 min.)




    Grilled Salmon with Ginger Soy Butter

    2 Tbsp unsalted butter, softened
    ½ Tbsp minced chives
    ½ Tbsp grated fresh ginger
    Juice of 1 lemon
    ½ Tbsp low sodium soy sauce
    4 salmon fillets (4-6 oz each)
    Salt and black pepper to taste
    1 Tbsp olive oil
    Around 390 calories (4 Servings)

    1). Mix the butter, chives, ginger, lemon juice, and soy sauce, Set aside.

    2). Preheat a grill or grill pan. Season the salmon with salt and pepper and rub with oil. Wipe the grill grates clean and rub with a paper towel dipped in oil. Add the salmon skin side down and cook for 4 to 5 min, until the skin is lightly charred and crisp.

    3). Flip the fish and cook for another 2 to 3 min on flesh side, until the flesh flakes with gentle pressure from your finger but is still slightly translucent in the middle. (We believe salmon is best served medium, but if u want yours completely cooked, leave it on for another 2 to 3 min.)




    Chicken Quesadilla - 396 Calories

    4-oz. Boneless, skinless chicken breast
    1 6-in. Whole wheat low carb tortilla
    1/2 cup diced tomato
    2 romaine lettuce leaves,shredded
    1/4 cup reduced fat cheddar cheese, shredded
    1/4 cup salsa
    Taco seasoning to taste
    Cilantro to taste

    Season chicken with taco seasoning and grill or broil on both sides until cooked through. Cut chicken into strips and pile the chicken, tomatoes, lettuce,cheese, and salsa onto tortilla and wrap. Garnish with fresh cilantro, if desired.




    Fruit Protien Salad

    1 package of pre cooked chicken
    1 cup pre cut Green apples
    1/2 cup of crushed almonds
    1 cup of fat free yogurt
    1 dash of lemon juice




    Past exercises of the month

    Lunge with Elbow Instep

    Target Body Part: Abs, Butt, Hips, legs, Thighs, Full Body/Integrated

    Equipment eeded: None

    Fitness Level: Intermediate

    Step 1
    Starting Position: Stand with your feet hip width apart. Pull your shoulders down and back without arching your low back, and engage your abdominals to stabilize your spine.

    Step 2
    Begin to step forward slowly by lifting the right foot off the floor. Find your balance on the standing leg. Control any sideways tilting or swaying in your upper body by keeping the abdominals contracted and the standing foot pressed firmly into the ground. Hold this position briefly before reaching forward with the right foot. The right (swing) foot should contact the floor heel first. Slowly shift your body weight to the right foot, which is now placed firmly on the floor. Begin to lower yourself into the right leg. Keep your spine straight and your torso leaning slightly forward from the hips. Lower your right elbow on the inside of your right knee.

    Step 3
    As you continue to lower yourself into the lunge, your hips should drop toward the floor. Try not to allow your hips to drive forward. This will help control the amount of forward movement of your shinbone over your foot. Place both hands on the floor. The right hand should be slightly forward of the left. Continue lowering your body to a comfortable position or until your front thigh is parallel with the floor and your shinbone is in a slight forward lean. Holding this position, push back through the left foot to lengthen and increase the stretch on the front side of the left hip. Keep the abdominals braced in order to stabilize the pelvis and enhance the stretch on the left hip flexor.

    Step 4
    Maintaining your core engagement, push your hands into the floor and begin to return to start position. With the right (forward) foot firmly into the ground, press backwards to straighten the right knee and hip, bringing yourself forward into a standing position. Keep your chest lifted and abdominals braced to maintain a straight spine and level pelvis as you begin to swing the left leg forward to initiate the next repetition.

    Step 5
    Continue the exercise for a specific number of repetitions or over a certain distance of travel.

    Step 6
    Exercise Variation: to add a stretch before before stepping into the next lunge, lean back to straighten the right leg and stretch the right hamstrings. Alternate with both legs.

    Focus on maintaining the abdominal bracing through the entire range-of-motion of the movement to keep the spine stable and pelvis level.




    Dumbell Exercise

    START: Place a hex dumbbell on the floor in front of you. Stand with your feet shoulder width apart and your arms at your sides.

    MOVEMENT: Push your hips back, bend your knees, and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor in front of you, shifting your weight onto them. Kick your legs backward so that you are in a pushup position. Then quickly bring your legs back to a squat. In one movement: grab the dumbbell with your right hand, explode up to a standing position, shrug your shoulders and roll your right wrist back to "catch" the dumbbell at the front of your right shoulder. Return back into a squat and repeat the entire movement, this time using your left arm to pick up the dumbbell.




    Overhead Medicine Ball Slams

    Target Body Part: Back, Butt/Hips, Legs - Thighs, Shoulders, Full Body/Integrated
    Equipment Needed: Medicine Ball

    Step 1
    Starting Position: Stand with your feet hip-width apart holding a medicine ball with both hands directly in front of your chest; palms facing each other, and elbows fully bent pointing toward the floor.

    Step 2
    Downward Phase: Shift your hips back and down. This will create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips. Keep your head directly facing forward. Shoulder blades are pulled down and back and the abdominal / core muscles are engaged to brace your torso and support your spine. Reach the medicine ball back between your legs to prepare to bring it up overhead in a rapid motion.

    Step 3
    Upward phase: Swing the medicine ball up and over your head, bending at the elbows to take the ball back behind your head and neck. AT THE SAME TIME straighten your knees and hips, rolling up on your toes. The torso is leaning back and the hips are pushing forward to lengthen the abdominal muscles. Keep the abdominal muscles bracing throughout the movement to ensure spinal stability.

    Step 4
    Explosively bring the ball back over your head to throw it directly down into the floor while dropping your weight back into your hips. As you throw the ball down, make sure you are keeping the abdominals braced, hinging from the hips to maintain spinal stability.

    Step 5
    Exercise Variation: Use a bouncing medicine ball to throw it straight down and have the ball bounce back up into your hands to perform continuous repetitions.

    If using a bouncing medicine ball make sure that you have ample space for safety; if you are using a non-bouncing medicine ball (a "dead" ball) make sure you are on a solid, stable floor that can support the force of the weight being thrown explosively into the floor.




    Walking Lunges with Twists

    Step 1
    Starting Position: Stand with your feet about hip width apart. Pull your shoulders blades down and back without arching your low back. Engage your abdominal/core muscles to stabilize your spine. Hold a medicine ball in front of your mid-section firmly holding it with both hands.

    Step 2
    Step forward: Slowly lift the right foot off the floor, finding your balance on the standing leg. Keeping the abdominals engaged will help to avoid any sideways tilting or swaying in your upper body. Press the standing foot firmly into the ground to reduce any unwanted movement and maintain stability. Hold this position briefly before stepping forward. The right foot should land on the floor heel first. With the right (forward) leg placed firmly on the floor, shift your body weight forward. Focus on lowering yourself downward toward the floor rather than forward. As you load your bodyweight into the right leg, avoid any sideway tilting or swaying in your upper body and try not to move the left (back) foot.

    Step 3
    Continue lowering your body to a comfortable position or until the front thigh is parallel with the floor and the shinbone is in a slight forward lean. While in this lunge, lean forward slightly at your hips. Keep the abdominals braced to stabilize the spine. Keep the medicine ball in front of your mid-section and rotate your torso to the left.

    Step 4
    While still in the lunge, rotate back to center. Firmly plant the right foot into the ground and pull your body weight forward. As you bring yourself to an upright position and begin to center your weight over the right leg, bring the left leg off of the ground and slowly swing it forward to initiate the next lunge.

    Step 5
    While balancing on the right leg, the left foot reaches forward into the lunge. The left foot should land on the floor heel first. With the left (forward) leg placed firmly on the floor, shift your body weight forward. Focus on lowering yourself downward toward the floor rather than forward. As you load your bodyweight into the left leg, avoid any sideway tilting or swaying in your upper body and try not to move the right (back) foot. Keep the abdominals braced.

    Step 6
    Continue lowering your body to a comfortable position or until the front thigh is parallel with the floor and the shinbone is in a slight forward lean. While in this lunge, lean forward slightly at your hips. Keep the abdominals braced to stabilize the spine. Keep the medicine ball in front of your mid-section, rotate your torso to the right.

    Step 7
    While still in the lunge, rotate back to center. Firmly plant the left foot into the ground and pull your body weight forward. As you bring yourself to an upright position and begin to center your weight over the left leg, bring the right leg off of the ground and slowly swing it forward to initiate the next lunge.

    Step 8
    Continue the walking lunge with rotation for a specific number of repetitions or a certain distance.

    Step 9
    Variation 1: Pause at the top of the stance phase (for example while balanced on the right leg with the left leg off of the ground), contract the glutes and abdominals for 2-3 seconds to create a balance challenge. Variation 2: Increase the resistance by holding one dumbbell in each hand with the elbows bent at 90 degrees and pressed into the sides of the abdominals. To control the rotation of the movement, maintain a tall, straight spine and turn your head with your shoulders.




    Dumbell Overhead Press Uni-Stance - Deltoids, Triceps

    Exercise Ball Abdominal Russian Twists

    Primary muscle(s) and equipment used in the exercise ball abdominal russian twists Exercise

    Abdominal, Abs, Stabilizers, Dumbbells, Exercise Ball, Swiss Ball, Core Strength, Torso, Upper Body, Freeweight

    How to do the Exercise Ball Abdominal Russian Twists
    This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the middle of your shoulder blades lower the weight to the side of the ball while keeping your balance. This is a great exercise for any sport or for developing core strength.

    Stand on one leg holding dumbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up.

    Raise the weights above the head in a controlled motion, ensuring that you do not stress the elbow joint. Exhale as you push upward.

    Lower by reversing motion, repeat ten to twelve times.

    Repeat the exercise standing on the other Leg.




    Kettlebell Halo

    Just like the name, the Kettlebell Halo is basically drawing an imaginary halo on top of your head with a kettlebell. As simple as it sounds, there are a couple important points that you should remember before picking up the kettlebell to protect your back: keep your glutes tight and try not to lean back.

    First, grab the kettlebell upside down with both hands by the side of the handle and bring it to your chest, underneath your chin. Slowly, start to make a circle around your head. Bring it to the side of your head, the back, the other side, and back to your chest. Tighten your abs as you do the halo. Do both directions. Eventually make the circle tighter and tighter.




    Bosu Cable Arm Straight Pull
    (Core, back) Intermediate

    Step 1
    Keep your back straight, abs tight and head up

    Step 2
    Take a neutral or hammer grip, arm straight, shoulders parallel to cable

    Step 3
    Pull cable by turning your shoulders keeping the arm straight

    Step 4
    Repeat 10 to 12 times. Alternate




    Inchworms - Full body/Integrated

    Step 1
    From a standing position with your feet together or slightly apart, stiffen (engage) your abdominal muscles to stabilize your spine.

    Step 2
    Gently exhale and bend forward from your hips, keeping your knees extended (but not locked), and extend your arms in front of your body while slowly lowering your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body. Maintaining a flat spine and a soft bend in your knees during this movement is acceptable.

    Step 3
    Slowly begin to walk your hands forward without moving your feet. Continue walking yourself forward until you reach a full pushup position where your spine, hips and head are level with the floor.

    Step 4
    Perform one full push-up lowering your chest and hips simultaneously to the floor while maintaining a rigid torso and head aligned with your spine. Continue to lower yourself until your chest or chin touches the floor. Allow your elbows to flare outwards during the lowering phase.

    Step 5
    Press upwards through your arms while maintaining a rigid torso and a head aligned with your spine. Continue pressing until the arms fully extend at the elbows. Slowly begin walking your feet towards your hands. Maintain a flat spine throughout and continue walking until your feet are close to your hands.

    Step 6
    Repeat this movement and continue for 12-15 reps




    Kettlebell Burpee with Shrug

    Stand with your arms at your sides, holding a pair of kettlebells. Push your hips back, bend your knees, and lower your body into a squat until the kettlebells are on the floor. Kick your legs backward into a pushup position. Do a pushup, and then quickly bring your legs back toward your torso and return to the squat position. Stand back up and shrug your shoulders. That's 1 rep.

    TIP: Maintain a firm grip on the kettlebells throughout the entire exercise.




    Bosu med ball rotational throws

    Assume athletic semi-squat on top of Bosu disc
    Receive med ball from partner in front, ( Preferrably Trainer )
    Rotate torso left,then rotate torso right to throw ball back.
    Catch ball and rotate to right side
    Continue in alternating fashion for specified reps
    3 sets of 10 reps each side




    Double Leg Tuck Jump

    Step 1
    Starting Position: Stand with your feet feet hip-width apart, arms by your sides, depress and retract your scapulae (pull shoulders down and back) without arching your low back, and "brace" (engage your abdominal / core muscles) to stiffen your spine.

    Step 2
    Downward Phase: Begin your downward phase by first shifting your hips backwards then moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips, keep your head facing forward and position to your arms along your sides where comfortable or where they offer the greatest degree of balance support.

    Step 3
    Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, explode upwards through your lower extremity, achieving triple extension (pushing and extending your ankles, knees and hips simultaneously). As you jump into the air, pull your knees up towards your chest and try to bring your heels right underneath your glute muscles; while in the air try to keep your feet level with each other and the bottoms parallel to the floor.

    Step 4
    Landing: The most important components of the landing phase are correct foot position and avoiding excessive forward movement in your lower extremity which places additional stresses upon your knees. Attempt to land softly and quietly on the mid-foot, rolling backwards quickly towards the heels. Always push your hips backwards and drop them downwards to absorb the impact forces associated with jumping. Avoid locking out your knees or quads on your landing as this may lead to potential knee injuries Exercise Variation: Perform repeating jumps, or add the knee tuck to the forward linear jump




    Single Arm Stability Ball Row

    Step 1
    Lie on your stomach on a stability ball with your feet pointed down and your legs straight.

    Step 2
    Hold a dumbbell in one hand with your arm extended in front of your body.

    Step 3
    Draw-in your navel, contract your glutes and lift your chest off the ball.

    Movement:

    Step 4
    Row by bringing the thumb of your hand up toward your armpit, contacting your shoulder blades together and being careful not to shrug your shoulders.

    Step 5
    Hold the contracted position and then return the dumbbell to the starting position. Repeat with the same arm.

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